Overview
The Cheerleader Series is a contemporary addition rather than an authentic classical movement, so place it accordingly when sequencing. It is harder than hands in straps, which means clients cannot sustain it for long, but it is an excellent tool for teaching abdominal activation: it engages the lower abdominals almost immediately, and a four-point version can be taught first to clients who cannot yet engage their abs.
Setup
- Springs: one light + one medium (in our reference ladder: 1 Yellow + 1 Green).
- The client lies on the carriage and grabs the short straps.
- Shoulder blades set back (settled and drawn down).
- Inhale, then exhale to find tabletop.
Starting Positions
- Position 1.0 (dead bug): legs in tabletop, already in neutral — this is the base setup.
- Position 2.0: clasp the hands together to progress.
Key Teaching Cues
- Make the plié position — spread the legs to the corners of the room.
- Make a fist with the palms; push into the straps so the fists face the ceiling.
- Use the abs to create the connection between the arms and the abdominals.
- Inhale, then exhale to nod the chin to the chest.
- Glue the heels together — this activates the inner thighs and the abs.
- Reach the fists through the middle of the diamond — not reaching up, but reaching through the legs.
Common Faults
- Reaching the arms upward instead of through the legs.
- Losing the heel connection, which switches off the inner thigh and abdominal activation.
- Letting the shoulder blades shrug forward instead of staying set.
- Staying in the position too long — because it is demanding, keep the hold brief.
Variations
- Teach the four-point version for clients who cannot yet engage their abs.
- Use the long straps for the Full Cheerleader variation.
- Always double-check that the correct springs are dialled for the variation being taught.